The design of a successful fitness-training program should begin with the end in mind. There always needs to be a means to an end. I have met plenty of people in my field that believe due to their training strategy, they can’t achieve the results they set out to accomplish. In this article I will cover three simple keys to help you achieve fitness success.

Set Goals

Whether in life or in fitness, having a plan is the most important key to being successful. Always begin a workout plan by having specific goals that will allow you to visualize what it is that you would like to accomplish. This will provide you a specific game plan.

Goals are very motivating and can be divided into two types: intrinsic and extrinsic. Extrinsic goals are external (getting in shape for spring break or a beach vacation). These are temporary and fluctuate. Usually, the commitment and discipline during and after workouts of people who are extrinsically motivated is inconsistent.

Intrinsic motivation and goals on the other hand, come from within. It is your desire to be the best you can be. It is the ability and need to reach your goals and full potential. People motivated intrinsically are more consistent from day to day and month to month — and they sustain great work habits throughout the entire year.

Be Consistent

Most people look at fitness and the basic components of exercise and diet as the most important factors in getting in shape. But being consistent over a period of time will provide the results you are after.

Being consistent can be accomplished by tweaking your program from week to week or month to month. The best programs are the ones that look at what has been accomplished and find ways to make improvements. This means that even the best thought-out program will not give you the results you want forever.

This is because the body adapts to the stimulus and then stagnates. So making sure that you consistently modify the variables (sets, reps, rest, etc.) will allow you to stay motivated, keep your body in a constant state of influx, and achieve results consistent with your goals.

Attack Weak Areas

Before beginning any exercise program you need to make sure that you learn your strengths and weaknesses. This will provide you with a road map that will help you achieve program success.

Whether you are working out to lose fat or to get rid of low back pain, you should always start with the areas that need the most improvement first. For example, if you are trying to eliminate low back tightness, always start with a non-weight bearing warm-up followed by some low-back specific stretches. This will help to increase blood flow to the muscles in that area, raise the heart rate, and prepare the body for activity.

Once the body is warm and stretched properly, begin performing some activation drills. These drills will stimulate motor recruitment in the glutes, hips, and low back and wake up the muscles through central nervous system activation. By attacking the problem first, you allow the body to function as a unit that is totally warm — instead of stressing the body at its weakest point from the very beginning.

In our next article, we will cover some hip and low-back specific exercises to improve stability, mobility, and flexibility. For now, make sure that you set high achievable goals, are consistent in your routine, and work on weak areas of the body first. By following this advice, your workout will allow for more successful and efficient results.

[Ed. note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance. To learn more, click here.]